WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • Fun pump Workout

    25 min AMRAP; ygig (split reps in half)
    20 bicep curls 30/20
    20 standing tricep extensions 22.5/15kg
    20 floor flys 2x22.5/15kg
    20 rows 2x22.5/15kg

    Enjoy the pump

  • 27.2.2020 Deload Cycle Workout

    5 RDS with partner

    50 Cal. row
    12 OHS 65/45kg
    50 x 8 m Run
    100 Partner wallball 9/6kg (20/14p)

    TC 45

    Complete half reps before change

  • 13.2.2020 Workout

    EMOM 6

    Sideways handstand walk against wall

    A) Left side
    B) Right side

  • F**k Brexit 🇪🇺 Workout

    For Time;
    3 Rounds
    4 Ring Mu
    15 Thrusters 40/30
    45 Double Unders

    3 Rounds;
    8 C2B
    10 Front squats 60/40kg
    45 Double Unders

    3 Rounds
    16 pull ups
    5 cleans 80/50kg
    45 Double Unders

    Go straight into the next section. Time Cap 30 Mins. Enjoy 😉 🇪🇺

  • Engine Conditioning Workout

    10 x 200m Sprint up hill

    Recovery is walking back down to starting point.
    record times if you have a watch

  • Askelkyykkykävely 4x12, Workout

    Askelkyykkykävely 4x12, ota jotain raskasta kyytiin ja kävele

  • Some T2B Workout

    Every 3 min + 1 min rest :

    1st 3 min:

    28 cal row
    12 overhead squats (30/40 kg)

    The remaining time as many toes to bars as you can

    1 min rest

    2nd 3 min

    21 cal row
    9 overhead squats (35/50kg)

    The remaining time as many toes to bars as you can

    1 min rest

    3rd 3 min

    15 cal row
    7 OHS (40/60kg)

    The remaining time as many toes to bars as you can.

    The result is the no. of T2B done

  • Sonic Speed Workout

    35 Min AMRAP;
    21/15 cal bike
    15/10 cal row
    6 burpee box jumps

    In teams of 4! Relay format! Once your teammate gets onto the rower the next person can start the bike.

    This is an all out effort work should be done under 3 mins! Work together to reset the rower and bike! Go all in and as hard as possible.

    Have 2 rowing machines available!

    Set up per team:
    Bike
    Rower, Rower
    Box, box

  • "Kyliltä kotiin" Workout

    5x250m ski, rest 2 min
    4min vaihto
    5x 250m row, rest 2 min

    85-95% HR max or max pace

  • 9.12.2019 Workout

    Accessory

    3RDS
    20 sec HS hold (wall)
    30 plank hip taps
    12 SLDL, Heavy (KB/DB)